Thursday, January 31, 2013

Fort Myers CrossFit TB Fri 2-1-13 WOD:


Strength Accessory:
DB/KB Snatch 6 5 4 3 2 1 each arm

6 Rounds:
Heavy Farmers Carry down & back (mats)
30 sec to 1 min Hollow Body Position hold

WOD: 3 Rounds
1 min stations, 30 sec rest

MB Rotational Slams
Mountain Climbers
Tire Flips
Burpee Broad Jumps
Row for calories


Wednesday, January 30, 2013

Fort Myers CrossFit TB Thrs 1-31-13 WOD:


Strength:  Front Squat 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: 10, 8, 6, 4, 2 weighted Lunges each leg

WOD: "Daniel"

For time: 

50 Pull-ups

400 meter run

95/65 pound Thruster, 21 reps

800 meter run

95/65 pound Thruster, 21 reps

400 meter run

50 Pull-ups



Tuesday, January 29, 2013

Fort Myers CrossFit TB Wed 1-30-13 WOD:


Strength Accessory:
Weighted V-Ups 4 x 10 heavy
Strict T2B 4 x 10
GHD Hip Extension 4 x 10
DB seated Trunk Rotation 4 x 10 heavy

WOD:  
12 min AMRAP Ladder 1,2,3,4,5…

KB Swings
DU’s 
Burpees

***No Rest***
1 mile Run



Monday, January 28, 2013

Fort Myers CrossFit TB Tues 1-29-13 WOD:


Strength:  Strict Press 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:
2 x 15 T’s, Y’s w/ DBs or small plates (use flat bench)

WOD: 6 Rounds NFT
1 Rope Climb
10 HR Push Ups
150 m Row
5 Ring Dips
2 Wall Climb
5 Push Jerks (135/95)


Sunday, January 27, 2013

Fort Myers CrossFit TB Mon 1-28-13 WOD:


Strength: Cleans (Squat or Power) 80%
5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: 
Deficit Deadlift 5 x 5 start with 50% of 1RM

WOD: For Time

Buy In: 50 Sit Ups

4 Rounds of:
Run 400m
10 x DL (95/65)
10 x Hang Power Snatch

Cash Out: 50 Sit Ups